The Benefits of Running Back and Forth Exercises
Running is one of the most accessible and effective forms of exercise. It requires little equipment, can be done almost anywhere, and has immense health and fitness benefits. One unique type of running exercise has recently grown in popularity - running back and forth over a set distance.
What Is Back and Forth Running?
Back and forth running, also referred to as shuttle runs or suicide runs, is a form of interval training. It involves running between two marked spots, usually between 20-50 meters apart. This running drill builds speed, endurance, and athleticism by incorporating both sprints and jogs.
To perform this exercise:
- Mark two spots on the ground the desired distance apart using cones, lines, etc.
- Start at one spot and sprint to the opposite spot
- Jog or walk back to the starting spot
- Repeat this back and forth pattern continuously for a set time or distance
The Benefits of Back and Forth Running
Adding running back and forth exercises, like suicide runs, into your training regimen has many excellent benefits:
Improves Speed and Agility
The continuous sprint intervals enhance speed and acceleration. The rapid changes of direction build agility. With practice, you’ll get faster at both the sprints and changeover portions.
Builds Endurance
The alternating sprint and recovery periods improve cardiovascular endurance. Over time, you’ll be able to sprint faster and longer before needing a walking break.
Full-Body Conditioning
Running uses the muscles in your core, arms, glutes, hamstrings, quads, and calves. The explosive sprint portions recruit fast-twitch muscle fibers, resulting in greater strength.
Enhances Athletic Performance
Running back and forth mimics the stop-and-go motions used in sports. This directly transfers to better performance in activities like basketball, tennis, hockey, football, and more.
Convenient and Accessible
These runs can be done almost anywhere with minimal equipment. All you need is an open space safe for running and a way to mark two spots.
Efficient Calorie Burn
The combination of sprints and jogs burns calories at a higher rate than steady-pace running. In less time, you can torch more calories and boost your metabolism.
How to Incorporate Back and Forth Running Into Your Routine
Here are some tips to safely and effectively add suicide runs or shuttle sprints into your workouts:
Start Slowly
Give your body time to adjust to this demanding exercise. Begin with shorter sprint distances like 10-15 meters and incorporate walking recovery periods. Build up the intensity and volume gradually over several weeks.
Use Proper Running Form
Maintain good posture and body positioning. Land on the front half of your feet with each stride and drive your knees forward. Swing your arms powerfully and keep your head up.
Add Variety
Vary the distances, intensities, intervals times, and rest periods. Try sprinting longer distances like 40-50 meters or incorporate lateral shuffles. Play with 30 second sprint and 90 second rest cycles. This will enhance benefits and reduce overtraining.
Pay Attention to Surface
Grass or track surfaces are best to reduce injury risk. Concrete or asphalt increases impact on joints. Prioritize soft, level, and clear running paths whenever possible.
Use Caution in Hot and Cold Weather
Extreme temperatures make these tough runs even harder on your body. Check the weather and consider indoor options to avoid overheating, dehydration or icy conditions.
Sample Back and Forth Running Drills
Here are three sample shuttle sprint routines ranging from beginner to advanced:
Beginner
- 10 meters out, 10 meters back
- Sprint for 10 seconds, walk back 10 seconds
- 5 minutes total
Intermediate
- 25 meters out, 25 meters back
- Sprint 25 meters, walk back 25 meters
- 10 cycles
- 2 minute rest between cycles
- Total time: 30 minutes
Advanced
- 40 meters out, 40 meters back
- Sprint 40 seconds, walk back 40 seconds
- 15 cycles
- 1 minute rest between cycles
- 5 total rounds
- 3 minute rest between rounds
- Total time: 60 minutes
Safety Tips for Back and Forth Running
While highly effective, suicide runs and shuttle sprints should be performed with caution. Follow these tips to stay injury-free:
Warm Up and Cool Down
Always warm up muscles through light aerobic activity and stretch beforehand. Cool down slowly and stretch again after finishing.
Listen to Your Body
Pay attention for signs of pain, fatigue or strain. It’s always better to cut a workout short than overdo it and cause harm.
Stay Hydrated and Fueled
Drink enough fluids before, during and after running. Have a small carb-based snack 60-90 minutes prior to fuel your intensive efforts.
Allow Rest and Recovery
These demanding runs break down muscle. Be sure to take 1-2 days off each week for tissue repair and full recovery.
Consider Supplements
Some research shows amino acid supplements like BCAAs can aid muscle recovery. But check with your doctor before taking anything new.
The Takeaway
Running suicide drills or shuttle sprints builds cardiovascular endurance, strength and explosive speed. It conveniently requires little equipment or space, making it easily incorporated into most training programs. Start slowly, listen to your body, and reap the benefits of this challenging exercise.
FAQs
What is the difference between shuttle runs and suicide runs?
Shuttle runs and suicide runs are two common names for the same type of interval training exercise. Some people also call them back and forth runs. They all refer to sprinting between two marked spots.
How far apart should the two spots be?
For beginners, 10-15 meters is ideal. As your fitness level improves, you can increase up to 40-50 meters between the spots. Any longer than 50 meters and it becomes more endurance focused.
Can I do these indoors?
Yes, you can perform these runs indoors if you have enough open space. Many basketball or volleyball courts work well for marking two end lines to sprint between.
Is special equipment required?
The only equipment needed is a way to visually mark two spots the desired distance apart, like colored cones or tape. Other than sneakers, no special equipment is required.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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